WODS for the Week - Dec. 19

MONDAY, DEC. 19

Cycle 2, Week 7

Skill:
Hang Power CleanWOD:

14 Minute Clock:
Part A: 8 Rounds:
3 Hang Power Cleans
4 Burpees over the Bar

Then with Time Remaining:
Build to a 2 Rep Max Hang Power Clean

"Rx" Barbell - (135/95)

TUESDAY, DEC. 20

Strength:
Pick 1 Squat Movement & 1 Pulling Movement
     - Goal: Beat last week's tough 6
     - Build to a tough 6 reps for each, then
     - 2-4 sets at 85-95% of tough 6
     - If working on imbalance, more reps on less strong side
Bilateral Track Options:
     - Squat - Front Squat
     - Pull - Supinated Grip Weighted Pull-Up
Unilateral Track Options:
     - Squat - Front Rack Split Squat
     - Pull - Single Arm Supinated Grip Power Rows
     - Pull - Single Arm Upright Row

3 Rounds: (10 Min Cap)
20 Single DB Box Step-Ups (10 EA)
20 Single Arm DB Thrusters (10 EA)
200m Run

"Rx" Box - (24/20), DB - (50/35 DB)

WEDNESDAY, DEC. 21

Every 7 Minutes x 4 Sets (2 of each, 28 min)
(6 Min Cap on each set)

Set 1)
20 Toes to Bar
10/8 Assault Bike Calories
15 Toes to Bar
15/12 Assault Bike Calories
10 Toes to Bar
20/15 Assault Bike Calories

Set 2)
20 Double DB Shoulder to Overhead
15/12 Rower Calories
15 Double DB Shoulder to Overhead
20/16 Rower Calories
10 Double DB Shoulder to Overhead
25/20 Rower Calories

"Rx" (50s/35s)

THURSDAY, DEC. 22

Complete as a team of 3 (30 Min Cap)
—all 3 can be working at same time, switch as desired, at most 1 at each station
600 Double Unders
300 Wallballs
30 Rope Climbs

"Rx" Wallball - (20->10, 14->9), Rope - 15ft

FRIDAY, DEC. 23

Strength:
Pick 1 Hinge Movement & 1 Pressing Movement
   - Goal: Beat last week's tough 8
     - Build to a tough 6 reps for each, then
     - 2-4 sets at 85-95% of tough 6
     - If working on imbalance, more reps on less strong side
Bilateral Track Options:
     - Hinge - Deadlift
     - Press - Strict Press
Unilateral Track Options:
     - Hinge - Rear Foot Elevated Dumbbell Romanian Deadlift
     - Press - Single Arm Strict Press

EMOM 8:
Min 1) Max Power Snatches
Min 2) Max Wall Walks*3 points per wall walk"Rx" Barbell (75/55)

SATURDAY, DEC. 24

Coming Soon

SUNDAY, DEC. 25 (Endurance)

No Class Today

Merry Christmas!

WORK YOUR WEAKNESS

STRENGTH I
EMOM until failure:
1 clean
- Rx'd starting weight is 65/95 lb
- Girls add 5 lb and guys add 10 lb to each side of the bar every minute.

SKILL I
EMOM 12:
Min. 1 | 20 GHD sit-ups
Min. 2 | 10 strict pull-ups

SKILL II
AMRAP 15:
5 weighted strict ring dips
:20 L-sit hold
- Although this session is more for quality, the goal is to finish 5 rounds or more.

STAMINA I
AMRAP 20:
2-4-6-8-10, etc.
Calorie bike
Burpees
- Continue adding 2 reps to each